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Push Press 1-1-1-1-1, + Split Jerk 1-1-1-1-1, using heaviest weight per set
*Perform 1 PP + 1 Split Jerk as a complex each set. Scale to 1 PP + 1 PJ.
3 rounds for time of:Row 500m
Run 400m
21 Push Press (95#/65#)
Rest 2 mins
Every 2 mins for 10 mins do:1 Round Of Cindy
2 Squat Clean & Jerks, pick load
Power Clean, pick load
Run 100m
5 Chest-to-bar Pull-ups
Bench Press 4-4-4-4-4Use the heaviest weight you can for each set.
Rest as needed between sets.
Front Squat (95#/65#)
Box Jump Over (24″/20″)
Thinking about starting? Our OnRamp for April is half full up so contact us for registering for a spot.
Our April OnRamp Schedule is:
* Each OnRamp session will run approximately 1hr to 1 hr 15 min.
The Kipping Handstand Push-up
Results
Results cont
Deadlift 3-3-3-3-3Deadlift 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
For time:
Run 1000m
30 Handstand Push Ups
Row 1000m
Photo by @robcwilson
Today’s WOD was the first Regional workout of the 2011 CrossFit Games Regionals in which athletes ran 1k, performed 30 HSPU with hands on plates and an AbMat between them (kipping was allowed), and then completed a 1k row within the 15 minute time cap for a fast and fun workout.
Snatch 1-1-1-1-1Snatch 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Full squat
Complete as many rounds as possible in 20 mins of:
Run 400m
25 AbMat Sit-ups
10 Overhead Squats (95#/65#)
Weighted Pull-up 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
5 rounds for time of:
7 Muscle Ups
21 Burpees
Photo by @robcwilson
“Maplewood, Missouri Firefighter, Ryan Hummert, 22, was killed by sniper fire July 21st 2008 when he stepped off his fire truck responding to a call. He is survived by his parents Andrew and Jackie Hummert.” ~ crossfit.com
Back Squat 5-5-5-5-5Back Squat 5-5-5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
For time:
50 Thrusters (115#/75#)
50 Ball Slams (30#/20#)
50 Kettlebell Swing (70#/53#)
Photo by @robcwilson
Thinking of going to watch the CrossFit Games? Here’s the scoop on tickets and changes they are making this year.
As a Team of 2 complete AMRAP (As Many Reps As Possible) for 15 minutes:
200m Run
Max Reps Clean and Jerk (135#/85#)
One athlete will run the 200m while the other athlete completes max reps of Clean and Jerk. Switch movements after the run.
Score is the total number of Clean and Jerks.
Photo by @robcwilson
Thinking about starting? Our OnRamp for April is starting to fill up so contact us for registering for a spot.
Our April OnRamp Schedule is:
* Each OnRamp session will run approximately 1hr to 1 hr 15 min.
Advanced RX Class:Front Squat 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
As many reps as possible in 20 mins of:
15 Clean & Jerks (135#/85#)
Rest 1 min
15 Clean & Jerks (155#/95#)
Rest 1 min
15 Clean & Jerks (185#/115#)
Rest 1 min
15 Clean & Jerks (225#/145#)
Rest 1 min
15 Clean & Jerks (245#/155#)
Rest 1 min
15 Clean & Jerks (265#/165#)
Photo by @robcwilson
Thinking about starting? Our OnRamp for April is starting to fill up so contact us for registering for a spot.
Our April OnRamp Schedule is:
* Each OnRamp session will run approximately 1hr to 1 hr 15 min.
30 Muscle-ups for Time Noah Olsen 1:47
As a Team of 2 Complete as many rounds as possible in 20 mins of: